Healthy pantry

CATHY THOMAS Freedom Services

Thursday

Apr 29, 2010 at 7:45 AMApr 29, 2010 at 7:47 AM

"So Easy." That's the title of nutritionist Ellie Krieger's recent book. And easy dishes are what the Food Network host provides; healthful yet luscious recipes, plus healthconscious strategies that aren't the least bit complicated. Those trouble-free formulas are also the focus of her show "Healthy Appetite," which airs Saturday mornings on the Food Network.

Krieger's golden rule: No food is off-limits.

"I categorize food as Usually, Sometimes or Rarely," she writes in "So Easy" (Wiley, $29.95). "Usually foods are those I use most plentifully and are the backbone of healthy eating: vegetables, fruit, beans, nuts, lean protein, low-fat dairy and healthy oils. I sprinkle in Sometimes foods here and there for flavor and variety. They are a little more processed, like white flour or higher in saturated fat, like chicken thighs.

"Rarely foods — like bacon, cream, full-fat cheese and butter — are foods that many nutritionists forbid and many cooks use with a heavy hand. I have found the ideal midpoint by using these foods strategically, in small amounts for maximum impact."

Her herbed mashed potatoes are one example. The dab of butter goes right on top of the spud serving for optimum visual and taste bud bling.

She says that one way home cooks can simplify healthful cooking is to stock ingredients that can be used on a moment's notice. The list that she provides in the book is lengthy and contains lists for shelf, fridge and freezer.

But on a recent visit to my home to tape a video, she narrowed the list to seven essential must-have staples.

"Healthful and delicious cooking starts at the grocery store," she said. "I've identified seven staples that I use the most."

Here are the seven staples, along with Krieger's comments:

1. Canned diced tomatoes (preferably with no salt added)

"Diced tomatoes are the ones I use the most, but I also keep other canned tomato products, such as whole tomatoes, crushed tomatoes, tomato sauce and tomato paste. And I love the fireroasted canned tomatoes.

"With canned tomatoes you can easily create a simple sauce, or puree them into a dip. Use in pan sauces, stews or soups. It's one of the best sources of lycopene, and has plenty of Vitamin C."

2. Frozen shrimp (peeled, deveined)

"One of the best-kept secrets is that what you buy at the market (fish counter), has been frozen and thawed. So you might as well buy it frozen.

"Shrimp is a lean protein; it's elegant and down-home at the same time. Grill it and put it on a salad, or use in a shrimp cocktail."

Her favorite way to use shrimp is in a make-in-6-minutes Garlic-Basil Shrimp dish. The shrimp cooks in 2 minutes, then a mixture of garlic, white wine, grape tomatoes and fresh basil cooks in the skillet. The garlicky mixture is served atop a bed of whole-wheat orzo pasta (recipe included).

"In many cases, you are not compromising nutritional content at all by eating vegetables that have been frozen. Peas are a case in point. They get starchy quickly (after harvest), so frozen peas are often superior. Corn is another example. And there are many dishes in which the chopped spinach is cooked down, frozen chopped spinach makes good sense.

"And as for edamame, it makes a delicious hummus. Or use it in a threebean salad or add to stirfries. Or use it in Asian chicken salad."

4. Pasta (whole-wheat or whole-wheat blend, in a variety of shapes)

"These pastas usually take only 10 minutes to cook, so they are a great option. They used to taste like cardboard, but they are much improved. If you're not ready for 100 percent, use pasta that is 50 percent whole-grain."

"Beans can stand alone or use them in a salad. You can turn a simple green salad into a meal by adding beans. They are a good source of protein, fiber, antioxidants and minerals, yet they are pretty much fat free."

"Frozen fruit makes great smoothies; it makes them frothy and more like a milkshake. Also, it can cut down on waste and can be more economical. I travel a lot and it's nice to know that I have frozen fruit on hand.

"Besides smoothies, it's great in cobblers or pancakes."

7. Almonds (shelled, unsalted)

"Almonds are so versatile; I use them in sweet and savory dishes. They have a lot of flavor, plus crunchy texture. For a snack, they have a load of protein, plus vitamin E content.

"I keep an almond nut mix in my handbag and in the car."

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